Strength Training Plan

Summary: 3 Days a Week
30-days of balanced weight training.

Description: This is a balanced plan, focusing mostly on standard weight training movements, but also combining some cardio training each week. This plan consists of 2 days of focused weight training along 1 day of cardio and abs.

Workout Details

A balanced plan focused on strength training exercises.

This 30-day plan is designed to give you a well-balanced strength training workout. The plan is constructed of 3 workouts which combined will give you a full-body workout and also help improve your cardiovascular shape.

This plan is a good choice if you're looking for a new, balanced workout routine at the gym.

Access to gym equipment will be necessary to fully complete this plan. Begin each workout with a 10-15 minute warmup routine that incorporates stretching and walking/jogging.

Sample Workout from this Training Plan

Chest and Triceps

Your first workout each week will focus primarily on your chest and tricep muscles. The recommended sets and reps given are merely a suggestion. You should adjust the reps and weights to a level you feel comfortable with, and take special caution ...

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Position yourself so that your hands are directly below your shoulders and toes are on the ground. ...

Suggested Routine:
Set 1: 15 reps
Set 2: 15 reps

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Bench Press - Barbell, Flat

Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder widt...

Suggested Routine:
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

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Automatic workout reminders
Customizable workout scheduling
Detailed workout guidance
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At a Glance

_July 2015_
You may customize your schedule after you choose to join this training plan.

Latest Users on this Workout






from United States



from Brentwood, Tennessee

Discuss this Training Plan Subscribe to Strength Training Plan

mchlthall mchlthall

posted Thursday, August 18, 2011

word to the wise, this is a very good ‘starter’ routine. you should make adjustments to suit you best accordingly.

funkyvailchick funkyvailchick

posted Wednesday, October 5, 2011

I want to print out the workout to take with me to the gym. That way I get it right the first time. Is it possible to add a print optino?

staleblanc staleblanc

posted Monday, November 14, 2011

Unfortunately I became sick after my first workout. This prevented me from working out for a week and a bit. I need to start my workouts from scratch, but all the reps x weight I recorded on this site for reference cannot be found. Why is this? I should be able to go back and see previous workouts in order to see where I left off and by how much I should increase weight when the time is right. Disappointed.

otis15 otis15

posted Monday, November 28, 2011

i love this work out

SurvivalistDad SurvivalistDad

posted Sunday, December 4, 2011

Anyone suggest a substtitute for Incline Flyes – With a Twist? Tried these today and pretty hard on my left rotator.

bijalpanwala bijalpanwala

posted Tuesday, February 7, 2012

Just starting this, what are some of your results?

elangenbahn elangenbahn

posted Wednesday, April 4, 2012

Go to My Workouts Tab – Click on the words that say you missed your workout, go to the bottom of the page – and click submit missed workout – be sure to change the day that you did the workout – it goes to today by default.

lakishabatiste lakishabatiste

posted Tuesday, May 28, 2013

wht is a good supplement of protein I know I need for weight lifting but I also heard it helps the hair grow

DietKart DietKart

posted Wednesday, September 4, 2013

Site is impressive until you try and use it.

ayerz ayerz

posted Monday, September 16, 2013

All of this are really helpful..But it is more effective when combined to the diet that I’ve learned on this site,….

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